Who isn’t aware of the benefits of being fit and healthy in this era of digitalization? Even health experts strongly recommend regular exercise to maintain a healthy mind and body.
Health and fitness is the highest trending topic on the internet these days. So, you put in a lot of effort and hard work to own that desired healthy lifestyle.
As you go to the gym, join yoga or aerobics, and follow a few diet plans or any fitness management.
Everyone knows the facts about the food which we should take before a workout, but very few people know about the foods to take post workout.
During exercise, your body loses its glycogen which is collected by your muscles, as per studies.
Thus, consuming food after an exercise helps in build and repairs broken muscles, and helps retain a strong metabolism.
After a high-intensity workout session, you are too tired to spend another hour in the kitchen to prepare something nutritious. So, eating fruits can be the best escape for you then.
List of Post Workout Fruits to Eat
Here is the list of fruits you can eat after a workout, to get the most out of your exercise.
1 – Banana
Bananas are a known remedy for heartburn. They help maintain stomach’s pH and improve the protective mucus layer, reducing pain.
You would require a good amount of carbohydrates after a workout, and banana is full of carbohydrates.
This super fruit not only boosts your energy levels but also restores your body’s glycogen levels to repair damaged muscles.
2 – Avocado
Avocado contains saturated fats, folic acid, vitamin K, vitamin C, vitamin E and pantothenic acid. It has potassium which helps to keep your blood pressure in check.
Avocado also helps you boosts energy levels and keeps you active and energetic throughout the day.
Avocado contains several vitamins, minerals, calcium and phytonutrients — nutrients provide protection against cancers, and heart disease.
3 – Oranges
Full of vitamins and nutrients, orange gives a much-needed refuelling to the body. It boosts your body’s system with carbs and potassium.
Besides vitamin C, orange contains a rich amount of potassium that helps the body restore its fluid levels.
Orange and other citrus fruits comprise essential vitamins and minerals that help the muscles stay strong after a hard workout.
4 – Pineapple
Pineapples contain enzymes that help nutrients and muscle recovery. The fruit is also known to have anti-inflammatory properties to help heal bruises, sprains, and swelling.
This tropical fruit is rich in carbohydrates, which you need for energy repletion and antioxidants that may help relieve soreness.
Pineapple is rich in vitamin C, an antioxidant that plays an integral role in tissue growth and healing.
Pineapple also provides fiber, which lowers cholesterol levels; vitamin B6, which helps with the formation of red blood cells.
5 – Apple
If you’re looking for weight loss, choose diet enriched foods that are high in nutritive value and low in calories.
Apples can be one of the best post workout fruits you can take as a snack to boost your energy level.
Preliminary research suggests a compound in apple peel called ursolic acid can burn fat as well as increase muscle mass.
After working out, your body would need both carbs and proteins to replenish its fuel reservoirs.
It would be great if you can pair an apple with a bit of peanut butter or maybe some almonds. That will give you a good ratio of carbs, protein and fat.
6 – Kiwis
The best post workout fruit that helps in relieving sore muscles and aids the healing of damaged muscles and tissues.
Kiwi fruits are rich in carbohydrates, vitamins, fiber, and antioxidants – flavonoids and polyphenols that relieve inflammation caused during workouts.
Kiwi fruit holds higher levels of this potent antioxidant, which could help you trim down the fat off your frame.
This tropical fruit contains two important electrolytes, potassium and magnesium, plus antioxidants that prevent inflammation and actinidin, an enzyme that helps with protein digestion.
7 – Watermelon
This refresher is a good source of citrulline, an amino acid essential for the production of nitric oxide (NO).
It help improves blood flow to muscles, allowing for higher delivery of nutrients recovery and anabolic compounds.
Watermelon consists of 92 per cent water, making it a hydrating snack for the hot summer months. It also contains potassium, an important electrolyte lost in sweat.
What’s more, watermelon has an amino acid called l-citrulline, which may diminish muscle soreness after intense exercise.
8 – Cherries
Known for their antioxidant properties, eating cherries may reduce the chances of inflammatory diseases, like Type 2 diabetes, heart disease and cancer.
Mainly, tart cherries and their juice have known to reduce oxidative damage from strength training and attenuate muscle soreness.
9 – Blueberries
The tiny blueberry packs an antioxidant punch which makes it one of the perfect fruits to eat after a workout.
Drinking a blueberry smoothie before and after the exercise-induced muscle damage and helps athletes recover their strength more quickly.
Blueberries also help in reducing muscle ache and soreness, which makes it one of the perfect post workout fruits.
10 – Peaches
Peaches contain a lot of potassium, a renowned mineral that helps maintain fluid balance within the body.
Those who exercise for longer than an hour or in intensely hot conditions lose potassium in sweat and need to replace it to avoid dehydration.
We hope these best fruits to eat after exercise will help you get the most out of your workout session.
Also, experts recommend picking up the right post workout fruits according to the timings of your exercise.